Weightlifting & press strength + couplet

3 rounds as warm-up:
5-15 solid push-ups
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 power cleans
:15-:30 top of dip support or 3-6 strict dips (any variation – rings/bar/bench)
+
For time w/12:00 cap:
12 wall walks or mat lengths handstand walk
48 deadlifts, light/moderate up to 225/135
12 wall walks or mat lengths handstand walk
+
coach-led mobility